About How Much Sodium Should Be Consumed on a Daily Basis for a Healthy Diet?

Pretzels provide sodium and carbohydrates.

Sodium is an essential nutrient, but too much can cause health problems. The amount of sodium that you need each day depends on your age and health status. A balanced diet should supply all of the sodium you need without going over your recommended daily limits. Most Americans have no trouble getting the sodium they need.

Daily Sodium Requirements

Sodium is an electrolyte, which helps your body regulate blood pressure, maintain fluid balance and absorb nutrients, such as amino acids, sugar and water, from the small intestine.The adequate intake for sodium is 1,500 milligrams per day for children, adolescents and adults up to 50 years old, according to the Linus Pauling Institute Micronutrient Information Center. Older adults need less. The adequate intake is the amount that you need to replace sodium loss, such as from sweat and urine.

Daily Limit for Healthy Adults

Healthy adults should limit sodium intake to no more than 2,300 milligrams per day, or the amount in 1 teaspoon of salt. Too much sodium causes your body to retain water so that your blood volume is higher, according to MayoClinic.com. This causes high blood pressure, or hypertension. High blood pressure is a risk factor for congestive heart failure and stroke. The high volume of blood moving through the blood vessels in your kidneys can lead to kidney disease.

Low-Sodium Diet Recommendations

A low-sodium diet has a daily limit of 1,500 milligrams per day, according to the Department of Health and Human Services. Your doctor may recommend following a low-sodium diet if you have high blood pressure, diabetes or kidney disease. You may need a low-sodium diet if you are over 51 years of age or if you are African American. A low-sodium diet is appropriate for half of the total population in the U.S., including most adults, according to the Department of Health and Human Services.

Considerations

The average American gets 3,400 milligrams of sodium per day, according to MayoClinic.com. High-sodium foods include cheeses, pickles, olives, processed meats, canned soups, breads and fast foods. Unprocessed foods are usually lower in sodium. You can reduce your sodium intake by choosing low-sodium packaged options and avoiding salt and salty seasonings. A healthy overall diet is important for controlling your blood pressure.

About the Author

Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.

Photo Credits

a baked twisted pretzel on a dark background image by Jim Parkin from Fotolia.com